Homespun

January 10, 2001

"Bean" Looking for Some Hearty Recipes?

Besides offering significant quantities of protein, a cup of cooked dried beans provides about half the daily iron needs of a man, and about one-fourth of a woman's needs. Beans also contain very little fat and are a great source of the fiber and bulk necessary for normal digestion. In addition, they are a rich source of several B-complex vitamins.

Then there's the great taste of dried beans, to be enjoyed in many types of dishes.

Dried beans must be soaked before cooking to replace the moisture removed during the drying process. If you remember to plan ahead, the easiest way is to soak the beans overnight. An alternative is the quick-soak method: Boil the beans two minutes, and remove them from the heat; cover, and let stand one hour.

For best results, add a little fat or oil to the beans to reduce the foam that tends to build during cooking. One other important cooking hint - cook beans over very low heat since a rolling boil may cause them to break or burst.

BEEF-AND-BEAN SUPPER

1 pound dried pinto beans

1 medium onion, chopped

1 clove garlic, minced

2 tablespoons olive oil

1 pound ground beef

1 (28 oz.) can tomatoes, undrained

1 (8 oz.) can tomato sauce

1 teaspoon salt

¼ teaspoon pepper

2 bay leaves

Sort and wash beans; place in a large Dutch oven. Cover with water 2 inches above beans; let soak overnight. Drain beans; cover with water. Cover and bring to a boil; reduce heat, and simmer for 1 hour.

Saute onion and garlic in oil until tender. Add ground beef; cook, stirring often, until meat is browned. Drain off pan drippings.

Stir ground beef mixture and remaining ingredients into beans. Cover and cook over low heat 2 hours, stirring occasionally. Remove bay leaves. Yield: 10 servings.

BLACK BEANS WITH YELLOW RICE

1 pound dried black beans

1 large green pepper, chopped

1 large onion, chopped

5 cloves garlic, minced

1/3 cup olive oil

½ cup pimiento-stuffed olives, sliced

½ cup dry white wine

3 tablespoons vinegar

1 bay leaf

1 teaspoon ground oregano

½ teaspoon salt

½ teaspoon pepper

¼ teaspoon ground cumin

Hot cooked yellow rice

Chopped green onion

Sort and wash beans; place in a large Dutch oven. Cover with water 2 inches above beans; let soak overnight.

Saute green pepper, onion, and garlic in olive oil until tender; stir mixture into beans. Add next 8 ingredients, stirring well. Cover and bring to a boil; reduce heat. Simmer 2 to 3 hours or until desired degree of doneness, adding more water if necessary. Remove and discard bay leaf. Serve over hot cooked yellow rice; top with chopped green onion. Yield: 10 servings.

GARBANZO SALAD

½ pound dried garbanzo beans

1 (4 oz.) jar diced pimiento

¼ cup chopped fresh parsley

3 green onions, thinly sliced

¼ cup red wine vinegar

2 tablespoons olive oil or vegetable oil

1 teaspoon salt

Dash of pepper

Lettuce leaves

Sort and wash beans; place in a Dutch oven. Cover with water 2 inches above beans; let soak overnight. Drain beans; cover with water. Cover and bring to a boil; reduce heat, and simmer 1 hour or until beans are tender. Drain beans and let cool.

Combine beans, pimiento, parsley, and green onion; stir well. Combine next 4 ingredients; stir well, and pour over beans. Toss gently; chill several hours or overnight. Serve on lettuce leaves. Yield: 6 to 8 servings.

NOTE: Two (15 oz.) cans garbanzo beans, drained, may be substituted for prepared dried beans.

This page created by Margie Yarnell, Extension Secretary/Webmaster.
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